Anaerobic

L2 + 30/30s @ 130%

  • Cycling
  • 1h 45mTime
  • 96Stress
  • 0.74Intensity
  • 21Popularity

About this workout

This workout features a main set of 3 sets of 5 × 30 seconds at 130% FTP, designed to build your raw sprinting power and lactate tolerance — perfect for closing gaps in a race or powering through breakaways. Incorporate this gnarly session into your training to boost your anaerobic capacity while keeping your overall intensity in check.

thomashughes515

Workout structure

  • Warm-Up 20 min @ 35-55% (35-55w)
  • 4X
    • Active 1 min @ 75% (75w)
    • Rest 30 sec @ 55% (55w)
  • 4X
    • Active 30 sec @ 95% (95w)
    • Rest 30 sec @ 55% (55w)
  • 8X
    • Active 4:30 min @ 75% (75w)
    • Rest 30 sec @ 30% (30w)
  • 5X
    • Active 30 sec @ 130% (130w)
    • Rest 30 sec @ 60% (60w)
  • Active 5 min @ 55% (55w)
  • 5X
    • Active 30 sec @ 130% (130w)
    • Rest 30 sec @ 60% (60w)
  • Active 5 min @ 55% (55w)
  • 5X
    • Active 30 sec @ 130% (130w)
    • Rest 30 sec @ 60% (60w)
  • Cooldown 10 min @ 55-35% (55-35w)